1. warm up

  • 45″ v-hold
  • 45″ supermanhold
  • 45″ speed ladder

2. E.M.O.M 10′ x2

  • 1′ v-scissors
  • 2′ backhold extension
  • 3′ powerburpee push up
  • 4′ side bicycle L
  • 5′ side bicycle R

3. Add on Level

  • Level 1: 1 push up + donkey kick
  • Level 2: 1 push up + donkey kick x2
  • Level 3: 1 push up + donkey kick x3
  • Level 6: 1 push up + donkey kick x6
  • Optional Level 7: 1 push up + donkey kick x7

4. TABATA 4′

  • 20″ v-hold knees to chest
  • 10″ v-hold
  • 20″ v-taps
  • 10″ backhold extension

5. Ladder 2′

  • 1 frog jump + 1 plank jack

Μην ξεχνάτε οτι οποιαδήποτε στιγμή μπορείτε να αθλείστε κάνοντας τα Online προγράμματα της Les Mills που θα βρείτε εδώ

ΠΡΟΤΑΣΗ: MINIMUM 1 ΦΟΡΑ ΤΗΝ ΕΒΔΟΜΑΔΑ

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